Tone
Up Your Arms With Tennis
Michelle Obama's sculpted arms may
be due to her tennis game. It makes sense: Slamming or lobbing a ball over a
net works your arms. Your forehand swing is also good for your chest, and your
backhand for your shoulders. Tennis has another advantage: While not primarily
aerobic, it can still help burn calories along with fat. Less fat gets your
muscles noticed, no matter what activity you do.
Swim
for a Strong Upper Body
Swimming laps is good for everything
above your waist. Pulling against the water provides resistance for your arms.
Doing freestyle, backstroke, or butterfly uses the deltoids in your shoulders
and pectoral muscles in your chest. Swimming is less helpful for the legs
simply because people tend not to kick very hard. So if you want to work your
legs harder, use a kickboard.
Mix
It Up on the Elliptical Trainer
By fusing the motions of stair
climbing and cross-country skiing, the elliptical trainer gives your thigh and
gluteus (butt) muscles a rock-solid workout. Hold on to the push-pull
resistance handles and you'll also strengthen your upper body, including your
back and arms. The gliding motion is much easier on your joints than running
even while it burns fat. Best of all, you can do it inside, rain or shine.
Pedal
for Fit Legs
Biking is great for your leg
muscles: quadriceps, hamstrings, and calves. You can make the workout more
intense by using toe clips, which let you pull the pedal up, as well as push it
down, which gives you some extra resistance. If you're a beginner, skip the toe
clip on a moving bike, as it can make it tricky to get your foot out of the
pedal. Or challenge yourself on a stationary bike by adjusting the resistance.
Run
for Your Whole Body
Like biking, running and jogging are
good for your calves and thighs. Because they're weight-bearing exercises, they
strengthen bones to help protect against osteoporosis. They are high-impact
activities, so they may be jarring on your joints. So start off slow,
especially if you're overweight. It's fine to switch between walking and
jogging, too. That's easier on your joints, and varying your pace (interval
training) is a good challenge.
Walk
for Your Joints
Walking is the kinder, gentler
cousin of running and jogging. It gives you many of the same benefits,
including building strength in the leg muscles and stronger bones. At the same
time, it puts less stress on your joints. Whether your goal is to run a mile or
a marathon, walking is a good start.
Pilates
and Yoga for Core Strength
These popular total-body workouts
help you strengthen your "core," the area through your back and
abdomen. These muscles are needed for many activities. Some yoga poses can also
benefit your leg muscles and upper body.
Dance
for Core, Hips, and Legs
Most types of dancing strengthen
your core and hips. From ballet to belly dancing, waltz to disco, any type of
dance you enjoy is a good choice.
Team
Sports for Legs
Soccer keeps you moving and is great
for your glutes and legs. Sprinting and kicking make them even stronger.
Basketball also builds your strength and speed, plus your shoulders benefit
when you shoot hoops. Or run the bases on the baseball diamond to work your
glutes and legs.
Bowling
for Arms
Bowling can make you stronger. Many
bowlers see their forearm muscles develop; bowling balls weigh up to 16 pounds.
It can also work your shoulder and leg muscles. You should also do a total-body
workout so you exercise the side of your body you don't bowl with.
Golf
for Longevity?
Playing on the links is walking with
benefits, if you ditch the electric cart. Depending on the course, you could be
climbing up and down hills while racking up miles. You may even live longer. In
one study, golfers' average life expectancy was 5 years longer than other
people's.
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